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Lecture 2

Kinesiology 1080A/B Lecture Notes - Lecture 2: Bill Bowerman, Calisthenics, Exercise Physiology


Department
Kinesiology
Course Code
Kinesiology 1080A/B
Professor
Bob La Rose
Lecture
2

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Tuesday, September 19, 2017
WEEK 2
24 Hours Self-Reflection
- 7:10-8:30 Exercise Mod-Vig
- 8:30-45 Walked to class Mod
- 9:30-12:30 Sat in lecture sedentary
- 1-2 Ate and Studied Sedentary
- 3-5 Sat in Lecture Sedentary
- 5-6 Walked home and cooked dinner Mod light PA
- 7-8 prepared for the next day Mod light PA
- 10pm bed time sedentary
o Tried to sleep for a full 8 hours
o Ate a balanced diet including fruit, veggies and meat protein
Beginnings
- Many ancient cultures, science and physicians recognized the role of PA in heath
o Chinese and Indian cultures
o Hippocrates
o 1500s: Italian physicians
o 1900s: systematic study began and midway through the century exercise
science
- Contributions to our understanding of PA and health come from different branches
o exercise physiology
o epidemiology
o clinical science
o behavior science
o genetics
o molecular biology
Early PA work
- Matt Karvonen (1957): work must be performed at the correct level of intensity,
frequency and duration
o Heart rate reserve
o 60-75% max to improve fitness
improving fitness is not the same as maintaining health need to
challenge heart rate
- Bill Bowerman and Waldo Harris: Jogging
o Book about putting on running shoes and just jogging can improve health
- Kenneth Copper: Aerobic
o Airforce physician who saw calisthenics as improving health
- 1970s: Scientist explorations of the effect of various types, intensities, durations,
frequencies of endurance exercise on CV fitness in patients with CVD
o emerging notion of exercise as a prescription
- 80s: mod-intensity PA yielding decreased CVD and death
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o PA can play a role in prevention and development
- 90s: health benefits results from mod-intense PA; fitness gains are greater with vigorous
PA
Making Guidelines
- Created from the evidence
- Emerged around the 90s and early 2000s
Physical Activity:
- Any bodily movement produced by skeletal muscles that results in energy expenditure
and increases heart rate and breathing
o Can involve walking, working, chores, shopping and exercise
Sedentary Behaviour
- Postures or activities that require little movement
o Sitting in a car, watching TV etc
Exercise
- Planned, structured and repetitive movement aim to improve or maintain one or more
components of physical fitness
o Is a sub category of P.A.
Exercise v. working out v. training
- The effects of these ters are ipactful o those ho aret typically actie
- The words we use have connotations
o Traiig is ore serious the orkig out gives superiority
Fitness
- No universal agreement
- Performance-related fitness
o Depends on your type of sport
- Health related fitness
o **5 Components of Health-Related Fitness**
1. Cardiovascular endurance or cardiorespiratory
2. Muscular strength
3. Muscular endurance
4. Flexibility
5. Body Composition
Intensity
- Absolute or relative
- **METs**
o 3.5 ml of Oxygen/kg/min
o This is the amount of energy it takes to sit at rest
o Considered an absolute measure
- HR (%)
- RPE (rate of perceived exertion) and the talk test
o Whether or not you can carry a convo deostrates ho hard youre orkig
o Depends on relative fitness measure
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